Barbell cycling

3 rounds for time:
10 deadlift
8 hang power clean
6 front squat

RX 40kg

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling

4x
3 shuttle runs
5 rope pull ups
10 banded scan push ups
then
spend 10 min warming up the bench press

For time:
50 shuttle runs
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs
https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T3_V5.pdf
- scale so you can finish the work out

5 rounds
30s. rest between the movements
rest 90s. between rounds

10 DBL DB Front squat
5 DB DB push press e/s
12 alt. DB power clean & push jerk
12 alt. snatch

Bar Muscle up

Accumulate 30 reps

use low bar rather than the bands

5 sets
AMRAP 3 mins
250m row/ski or 500m bike
16 alt. dumbbell snatches@22,5/15 kg
max rep pull ups in remaining time
-rest 1 min between sets-

-rest until 24:00-

For time
50 devil’s press@2x15/10 kg

At 0:00 and every 2:00 complete 30 double unders.

Time cap: 10 mins

AMRAP 20 with partner

Row 80 Calories
80 Kettlebell Swing
40 Partner Sit-Ups
80 Push-Ups
80 Ring Rows

Split as you like

EMOM for 3 rounds:
1. max Ab-wheels
2. max AMSU
3. max Landmine twists
4. Rest
5. Rest

EMOM12

1 Snatch
4 @ 80%
4 @ 85%
1 @ 90%
1 @ 95%
2 @ 95-100%

Partner Workout ( You GO , I Go)

Every 8 mins x 4 sets
18 cal row
30 box jump over @60/50cm
42 incline push up on box
30 box jump over
18 cal row
Remaining time is rest!